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Cadence for sprinting
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Davey D
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PostPosted: Tue Jan 26, 2010 9:25 pm    Post subject: Cadence for sprinting Reply with quote

I was looking to improve my none existent top end sprint, is there any better than other methods or is trial and error.

Anyone point me in the right direction please.

PS I cant afford a coach, credit crunch and HMRC have got all my money.
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John McC
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PostPosted: Tue Jan 26, 2010 10:03 pm    Post subject: Reply with quote

David Le Grys.
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Billy Boy
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PostPosted: Tue Jan 26, 2010 10:36 pm    Post subject: Reply with quote

Sprinting will make you better at sprinting.
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cjdjustride
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PostPosted: Tue Jan 26, 2010 10:52 pm    Post subject: Reply with quote

Billy Boy wrote:
Sprinting will make you better at sprinting.


Without doubt......

And this if you need some basic guidance:
Chris Carmichael Trainright 'Sprinting' DVD
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Chrissylaa
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PostPosted: Tue Jan 26, 2010 11:24 pm    Post subject: Reply with quote

What you need to do is pedal really fast and get to the line first.
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Douglas
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PostPosted: Wed Jan 27, 2010 4:21 am    Post subject: Re: Cadence for sprinting Reply with quote

Davey D wrote:
Anyone point me in the right direction please.

Here is some advice from a double Olympic medalist:
http://dhbc.org.au/index.php?pr=Our_History_5
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Magnier
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PostPosted: Wed Jan 27, 2010 9:13 am    Post subject: Reply with quote

Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.

But im no sprinter Laughing
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mattr
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PostPosted: Wed Jan 27, 2010 9:45 am    Post subject: Re: Cadence for sprinting Reply with quote

Davey D wrote:
Anyone point me in the right direction please.

I would suggest heading towards the finishing line myself.
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Terry Tibbs
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PostPosted: Wed Jan 27, 2010 10:26 am    Post subject: Re: Cadence for sprinting Reply with quote

Davey D wrote:
I was looking to improve my none existent top end sprint, is there any better than other methods or is trial and error.

Anyone point me in the right direction please.

PS I cant afford a coach, credit crunch and HMRC have got all my money.


Is this for the track or the road?
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nettie biker
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PostPosted: Wed Jan 27, 2010 12:52 pm    Post subject: Reply with quote

If you're in the same gear as your opponent make sure that your cadence is higher than his - sorted innit! Wink
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John McC
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PostPosted: Wed Jan 27, 2010 1:10 pm    Post subject: Reply with quote

Magnier wrote:
Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.

But im no sprinter Laughing

Shocked
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legro
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PostPosted: Wed Jan 27, 2010 3:11 pm    Post subject: Reply with quote

John McC wrote:
Magnier wrote:
Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.

But im no sprinter Laughing

Shocked


he's got a point
the title is misleading though
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Voodoo
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PostPosted: Wed Jan 27, 2010 3:14 pm    Post subject: Reply with quote

nettie biker wrote:
If you're in the same gear as your opponent make sure that your cadence is higher than his - sorted innit! Wink


Simples
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legro
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PostPosted: Wed Jan 27, 2010 4:53 pm    Post subject: Reply with quote

I think he is asking how to improve his top end in a sprint rather than just the cadence issue

not enough info so not answering it, going down the pub
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JONNO
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PostPosted: Wed Jan 27, 2010 4:57 pm    Post subject: Reply with quote

I find gritting my teeth so hard bits start splintering off helps
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Davey D
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PostPosted: Wed Jan 27, 2010 5:05 pm    Post subject: Reply with quote

More info then,

I was taking about road races and sprinting from a group that is already travelling at pace.

Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.

I agree that sprinting will make me better at sprinting, but just wanted any training ideas

Thanks for the info so far.
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legro
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PostPosted: Wed Jan 27, 2010 5:09 pm    Post subject: Reply with quote

you really do need top work on your top end but having said that it also depends on a few factors
position you are in when you start sprinting
gear selection
up hill or flat finish
where you turn on the gas

all require a different strategy

good top end training is interval training but also some specific long sprints over 500mts any more than that you will need to give me 5 grand
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Terry Tibbs
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PostPosted: Wed Jan 27, 2010 5:19 pm    Post subject: Reply with quote

Davey D wrote:
More info then,

I was taking about road races and sprinting from a group that is already travelling at pace.

Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.

I agree that sprinting will make me better at sprinting, but just wanted any training ideas

Thanks for the info so far.


I find the following method helps for that sort of sprint. Find a sharpish hill that then levels out at the bottom. The hill should be steep enough to allow you to crank up 53*14- 53*11 to the sort of cadence you'd use in a finishing sprint (ideally you'll reach a higher cadence in the drill). So approach the descent at a canter, crank up the gear as fast as you can then aim to hold it along the flat for as long as you can.

Gradually increase the gear as you get stronger over time, then you can look for another similar descent which is followed by a false flat etc.
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Davey D
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PostPosted: Wed Jan 27, 2010 5:56 pm    Post subject: Reply with quote

Terry Tibbs wrote:
Davey D wrote:
More info then,

I was taking about road races and sprinting from a group that is already travelling at pace.

Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.

I agree that sprinting will make me better at sprinting, but just wanted any training ideas

Thanks for the info so far.


I find the following method helps for that sort of sprint. Find a sharpish hill that then levels out at the bottom. The hill should be steep enough to allow you to crank up 53*14- 53*11 to the sort of cadence you'd use in a finishing sprint (ideally you'll reach a higher cadence in the drill). So approach the descent at a canter, crank up the gear as fast as you can then aim to hold it along the flat for as long as you can.

Gradually increase the gear as you get stronger over time, then you can look for another similar descent which is followed by a false flat etc.


Thanks for the info,

I have started doing shorter 30 second intervals, so will try these.

Legro, the gear selection was my query, when I get the lottery numbers right the cheque will be in the post, but until then thanks for the support.
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Chrissylaa
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PostPosted: Wed Jan 27, 2010 6:04 pm    Post subject: Reply with quote

In a bunch sprint,always go with fast cadence and use someone for a leadout.

Keep your opponents windside.

If the gear is too low when you come off the wheel you will be able to shift up but if the gear is too high it will be difficult/impossible to change down.

Not as easy as it sounds.
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